F3 Knoxville

Tag: Drum Major

Remembering

THE SCENE: Slightly cool somewhere in the low 50s
F3 WELCOME & DISCLAIMER

I think I covered all the points and no FNGs
WARM-O-RAMA:

SSH IC – 20 /3ct
Cherry pickers IC / 10 IC
Baby Arm circles IC  /6 up, 6 down
Windmills IC/10
Grady Corns – IC /34

THA-THANG:

Quick Mosey to Rock Pile up the hill – 3 sets of Curl, Row, Press – IC/25 each set
Mosey to stop sign on north east side of admin bldg.
Lt Dans – one lunge each leg, then 1 squat, one lunge each leg, then 2 squats, keep going until 10 squats
Mosey further up road by light at overlook

Progressive up then back down as follows:
Complete each first exercise  , then run up stairs to cone by tree, return. Then add one exercise , run to cone by tree, return until all 5 are completed. Then work down to 4, then 3, then 2, then 1 ending back up at the first one

  1. Star Jump – 5 x
  2. Merkins – 10 x
  3. BBS – 15x
  4. SSH – 20 x
  5. Freddie Mercury – 25 x

Mosey back down hill to sidewalk by small parking lot, stop at wall.
7’s – dips/jump squats. Start with dips at wall and run up to first light for jump squats

Mosey to sidewalk at top of hill
Nickel dime quarter-  4 ct Hello Dolly – Every other light (per Swimmies’ request) down sidewalk, then mosey to AO.

MARY:
na
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:

Dec 13 is the 4th anniversary of my son Grady’s death (F3 Quickrete). I have had the discussion about the grieving process with the F3 brothers during the past anniversaries of his death and his birthday. We all have lost loved ones – that is a part of life. Let’s remember the legacies our loved ones have left us, the good times we had with them and remember the impact they have had on our lives. Last night, on the evening news, they were talking about the Lockerbie Scotland bombing 34 years ago. There was a group of US students on that flight returning home for Christmas. One of the student’s parents commented that his daughter had written in her notebook (recovered from the wreckage in Lockerbie) that “no-one dies unless they are forgotten.” (BTW- Grady was born in Oct 1988.) So, lets take a few minutes and think about the loved ones that we have lost while I play Amazing Grace played by bagpipes (Grady liked bagpipe music so I think he would like this song).

MOLESKIN:
none
ANNOUNCEMENTS:

Inclusive

THE SCENE: rain, rain, go away
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
SSH, rockettes, cherry pickers, this & that, runner’s stretch, imperial walkers
THA-THANG:

Under the Pav-i-Lon

  • Dora – 250 SSH, 200 Rocky Balboa, 150 calf raise, 100 big boy, 50 burpee
  • 11’s – squat+lunges / merkin+kneel ups
  • 7’s – inclines / step ups

COUNT-OFF & NAME-O-RAMA
9 + an FNG makes 10!
CIRCLE OF TRUST/BOM:
Tonight we celebrated Cheat-ah Boy’s 1 year anniversary.  A 9 y/o who chooses to post in the heat, rain, snow, and gloom over eating Cheetohs on the couch playing video games.  I’m blessed that he and I are part of such an inclusive organization who’s motto is “Leave no man behind, but leave no man where you find him.”  Young or old, in shape or not, believer in anything, doesn’t matter.  Doesn’t matter who you are, what you do for a living, or where you’re from…everyone is welcome.  SYITG

12 Growing together through the Journey

THE SCENE:  In the low 40s with rain waining off. heavy clouds
F3 WELCOME & DISCLAIMER

standard disclaimer. no FNGS
WARM-O-RAMA:

SSH 21 IC
Baby Arm Circles 10 IC thumbs up
Baby Arm Circles 10 IC thumbs down
Windmills – 10 IC
Merkins – 5 OYO

THA-THANG:
Indian Run Mosey up hill to drainage entrance with large rocks
Grab a rock
Curls – 20 IC
Rows – 31 IC
Presses – 42 IC
5 Merkins

Indian Run Mosey back to lot across from AO

4 cones are set up around the parking lot and one in the covered area by the concession stand (adjacent to new playground)

There is one exercise at each station.

  1. Squats, Bernie to 2. Merkins, run to 3, Hello Dollys, run to 4 , bench dips

Complete the exercise at each station – first round is 5 reps, second round is 10 reps, third round is 20, fourth is 10 and fifth is 5

Repeat with second exercise posted at each cone

  1. Lunge, Bernie to 2, 2. Plank Jacks (1ct), run to 3, 3. American Hammers, (2 CT), run to 4, 4. Bench pull ups,

Mosey back to AO after completed

MARY:
na
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
In October, I was in the Phoenix area and was fortunate enough to be able to post at the F3 AO Dog House in Gilbert, so I was added to their slack channel. It was an awesome workout with a great group of HIMs. On the subsequent slack postings, I saw this post from F3 brother @Thrall:

@channel Hey all, just wanted to pop in here and say how grateful I am for this group. I joined the Monday after my wife announced that she wanted to leave me after 7 years of marriage. I think God brought me F3 right when I needed it and he has used the men I have met here to really be an encouragement to me in probably the biggest and toughest season in my life so far. I think it’s why I’m insane enough to get up at 3 and make it time for a great BD or Camelback, every week. It’s because I NEED it. I need the comradery, I need the challenge, I need battle brothers in my corner. It is necessary that I wake up at 3 and drive an hour and a half, and post. It is essentially for my spiritual, physical and mental growth. So thank you to those I’ve met, and thank you for suiting up and showing up. And to all the F3 brothers in this chat, some I’ve met, many I haven’t, and a lot I may never meet… when its hard to drag yourself out of bed, remember that there might be an FNG that’s hurting for community and needs an army to help fight his battles. I know that I did. So again thank you to those I see out there, thank you for the conversations, the care you take to know who I am, the wisdom and for the brotherhood. See you out there in the gloom!
This inspired me. While preparing for my Q this week, I came across the standard F3 website material and it really made me think. So here it is ( I know you have all seen and read this many times)

If the 1st F is what brings a guy to F3, it is the 2nd F that is the “glue” that causes them to stay and stick with it.  It’s easy to get someone out for a free workout. But for most of the F3 guys, the reason they keep coming back — setting their alarm for 5:00 AM three, four or five days a week — is the friendships that are built.

It’s not just about getting better. It’s about getting better together.
…
At the heart of F3 is a passion to see men grow physically, mentally, relationally and spiritually.
Growth = Challenge + Consistency + Camaraderie
To experience long-term growth, we need to push ourselves intentionally and routinely with the encouragement and support of others on the same journey.

I think the keywords there are Push and Intentional

We all are at different points on that journey, but we are all on the journey. At some points you yourself may not need much support and encouragement, but others might. So its important to be there, to show up and be part of the routine.

MOLESKIN:

na
ANNOUNCEMENTS:
none

Quality Time With The Twins

F3 Q: 11.19.22 | Asylum Saturdays | 7am – 8am 

[ The Scene ] 

  • 20s
  • Sunrise at 7:16am

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

These are the twins – their name is Sandy. They’ll be our companions for today. 

[ Warm o Rama ] 

  • SSH: 20×4
    • Cherry-Picker: 5×4
  • SSH: 20×4
    • Windmill: 5×4
  • SSH: 20×4
    • Imperial Walker: 5×4
  • SSH: 25

[ The Thang ] 

(Demonstrate how to cary Sandy)

(Slow mosey to the top of Cardiac)

(1) 50s

  • 5 rounds of 10 reps on a 1 count
  • 2 POC: top and bottom 
  • Each POC will be a round
    • Top, Bottom, Top, Bottom, Top
  • R1 (Top)
    • Top: Sandy curls (5)
    • Bottom: Incline merkins (10)
  • R2 (Bottom)
    • Top: Sandy squats (5)
    • Bottom: Incline merkins 
  • R3 (Top)
    • Top: Sandy rows (5)
    • Bottom: Incline Merkins (10)
  • R4 (Bottom)
    • Top: Sandy chest presses (5)
    • Bottom: Incline Merkins (10)
  • R5 (Top)
    • Top: Sandy squat thrusters (5)
    • Bottom: Incline Merkins (10)

Done — stay up top and knock out LBCs 

(Mosey to the Hallam Rock, carrying the twins)

  • Knocked out 20 SSH straight up

(Mosey to The Coliseum)

(2) Around the World

  • Track: clockwise around The Coliseum
  • HQ: the 6 position 
  • Split into 2 groups, 1 that ran the lap while the other did the sandy exercises
  • There will be an exercise that involves Sandy (5 reps) – which everyone does
  • Lap 1: Sandy chest presses
  • Lap 2: Sandy up/downs
  • Lap 3: Sandy drag throughs
  • Lap 4: Sandy E-Brakes

(3) Back n Forth Ping Pong

  • 2 POC: roundabouts on either side of the overlook 
  • 1:1, 2:2, 3:3, 4:4, 5:5
  • The X to the right: merkins
  • The X to the left: squats  
  • Carry the sandbag with you to one roundabout then drop it for someone else 

(Mosey straight down to the bathroom building – chucking the twins down the hill)

(4) Sandy bear crowls

  • the guys with a Sandy will place both hands on the sandbag and use it to propel them forward 5x
  • The guys without are going to be doing lunges 
  • Then switch on/off a Sandy until we get to the other side of the parking lot

[ Mary ] 

  • SWS (Stretching With Steam)
  • ATMs

[ COT ]

  • # off – 13
  • Name o Rama 
  • FNGs – 0
  • BOM

“Acts of Resistance”

What acts of resistance have you taken this week? For example, in a culture that breeds and breathes and encourages laziness and complacency, an act of resistance might be showing up to an F3 workout.or maybe an act of resistance is showing up to that hard conversation with a loved one or family member. Or maybe an act of resistance is not grabbing that 3rd beer or choosing to eat something different or putting down the phone at a certain hour of the day or night. Or an act of resistance might be just showing up somewhere like church or F3 or to something that’s good for you rather than allowing you to talk you out of it. 

These small acts of resistance deter us from slipping into complacency, comfortability, and less than what God has called us to be as men. 

There’s a great Star Wars quote about The Resistance: “They win by making us think we’re alone.”

Action Item as HIM

“But you, man of God, flee from these things, and pursue righteousness, godliness, faith, love, endurance, and gentleness. Fight the good fight of the faith. Take hold of eternal life to which you were called and about which you have made a good confession in the presence of many witnesses.” (1 Timothy 6:11-12 CSB)

  • Identity: You, man of God
  • Action: Flee, Pursue, Fight the good fight, Take hold

The November Guest

THE SCENE: Clear and chilly, around 40 degrees.
F3 WELCOME & DISCLAIMER

Completed adequately.
WARM-O-RAMA:

-Motivators (5 reps/level)

– Yoga stretches: legs spread, hang straight down, reach to right and left ankle, touch the ground and reach one arm up twisting torso, reverse hands.

– 10 Mountain Climbers (4-ct, IC)

– 10 Moroccan Night Clubs (4-ct, IC)

– 10 Calf raises

– 10 Steve Earles (4-ct, IC)

THA-THANG:

Mosey to LILY PAD where cones will be laid out in a rectangle, short/medium/long distance on each side. Pair up.  One partner will get to the cone using various means, does 3 PELE BURPEES, and returns while partner performs maintenance exercises. Switch.  Do each cone for two minutes. Cones are, counter-clockwise order:

    • Cone 1 (Long): Bear Crawl, partner does Bobby Hurleys
    • Cone 2 (Medium): Broad Jumps, partner does Iron Mikes
    • Cone 3 (Short): Inch Worm, partner does Hurpees
    • Cone 4 (Long): Bear Crawl, partner does BBS
    • Cone 5 (Medium): Broad Jump, partner does American Hammers
    • Cone 6 (Short): Inch Worm, partner does Gas Pumps

 

  • Mosey to perimeter path, heading east then north then west to Caribbean parking lot:
    • Nickel/Dime/Quarters (run 1 light, do 5x first exercise, then 2 lights 10 reps, then 5 lights 25 reps)
      • Squats
      • SSH
      • Imperial Walkers
      • CDDs
  • Merkins at the parking lot until 6 gets up.

Mosey to the Pav-a-lon

  • 7s on benches (Incline merkins/Dips)

AYG MOSEY TO AO

MARY:
Dead Bugs, Homer/Marge until time
COUNT-OFF & NAME-O-RAMA
Nine strong
CIRCLE OF TRUST/BOM:

My November Guest, by Robert Frost

My Sorrow, when she’s here with me,
Thinks these dark days of autumn rain
Are beautiful as days can be;
She loves the bare, the withered tree;
She walks the sodden pasture lane.

Her pleasure will not let me stay.
She talks and I am fain to list:
She’s glad the birds are gone away,
She’s glad her simple worsted grey
Is silver now with clinging mist.

The desolate, deserted trees,
The faded earth, the heavy sky,
The beauties she so truly sees,
She thinks I have no eye for these,
And vexes me for reason why.

Not yesterday I learned to know
The love of bare November days
Before the coming of the snow,
But it were vain to tell her so,
And they are better for her praise.

– Describes a person embracing the sadness that comes with the passing of summer and the beginning of the long winter, with “Sorrow” personified as a woman.

-Winter can be ominous and unsettling, and for some there can be some depression associated with it

–  But there is more to this poem… the dreariness of winter has its own kind of beauty, and the author ultimately embraces it.

– Same for “Sorrow”.  No one likes being sad, but it is an enriching facet of the human condition.

– Many times, we feel ashamed of our grief and sadness, we try to bury it, and pretend it doesn’t exist. The author is encouraging us to look at that part of us not with shame or trepidation, but to embrace it as part of our humanity.  I think about my parents, who both passed during the early part of the winter season.  I read this poem and it encourages me to use this time as a period of reflecting on her love and the wonderful times we had while she was on this earth.  “Not yesterday I learned to know the love of bare November days”. Try to learn the value of your own sources of sadness and grief.  And know that there’s a God in your life that will never be far from your heart, and seek comfort and refuge in the love of our Almighty Father.  PSALM 34:18: The Lord is close to the brokenhearted and saves those who are crushed in spirit.

MOLESKIN:
Prayers of thanks for Title 9 making it back from his west Coast trip. Prayers for Brick and his dad.
ANNOUNCEMENTS:
Asylum PM will host a 9 am workout on Thanksgiving.  A 7 am workout will also be happening.